20 Minute HIIT: Jump & Squat Lower Body Workout

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Hi Everyone!

Today’s workout is all about Squat Variations! Changing your foot placement and movement patterns during different types of squats will activate and recruit different muscle groups. This routine will work your butt and legs from every angle.

I utilized Jump Rope cardio bursts for an extra burn, but you can choose any cardio variation you would like. Some other good ones are High Knees, Burpees, Mountain Climbers, or any other movement that will get your heart rate up. Remember, you can modify these workouts to suit your own needs. As long as you are challenging yourself you are on the right track. I especially like today’s workout because I don’t have to make any pregnancy modifications! I can go through this one without any changes.

Tonight Jesse and I teach Boot Camp. It’s our last Boot Camp class of the semester. I will miss everyone who is attending our classes right now. The good news is that means we will have more time to film new workouts! I have so many workouts to share, and blog post topics that I want to write about, and I just haven’t had enough time!

I am doing more extensive studies and research into Pelvic Floor Health, and Diastasis Recti. I will be writing an article about those topics, but I want to be sure I am drawing from the best scientific studies and information out there. As an Occupational Therapist I have access to a lot of great research and resources, and I want to utilize that information. I have to do a lot of continuing education hours to maintain my license, so I am focusing on these areas right now. I also have an upcoming training on Delaying Parkinson’s Disease through exercise.

Typically I focus on the broader aspects of fitness and health, which apply to a wide variety of people, but if there are certain topics that you are interested in please let me know! If I don’t have the answers, I enjoy learning about new areas of health and wellness.

I hope you enjoy today’s workout routine! Let me know if there is a topic you want to read about in the future. I have a list of topics that I am itching to write about!

Have fun!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Both Facebook and Instagram have changed their settings, so you can opt in for notifications from my page if you want the quickest updates!


30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise). 

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
   -Jump Rope
3. Warrior Squat
   -Jump Rope
4. Deep Squat
   -Jump Rope
5. Sumo Squat
   -Jump Rope
6. Split Squat (right)
   -Jump Rope
7. Split Squat (left)
   -Jump Rope
8. Wide Squat
   -Jump Rope
9. Narrow Squat
   -Jump Rope
10. Single Leg Squat (right)
   -Jump Rope
11. Single Leg Squat (left)
   -Jump Rope
12. Plie Squat 
   -Jump Rope
13. Pendulum Squat
   -Jump Rope
14. Lateral Squat
   -Jump Rope
15. Overhead Squat

Repeat 1-3X

Bulgarian Split Squat Standing
Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes.
Pendulum Squat: Knee and toes face forward as you lift your leg.




8 thoughts on “20 Minute HIIT: Jump & Squat Lower Body Workout

  1. Christine Papasian

    Melissa, thank you for all you do. Parkinson’s runs in my family so I am very interested in what you find! Keep enjoying your pregnancy and all those precious kicks!

  2. Jess

    Thank you for your commitment to health and for sharing all these workouts for free! I have been working out with you for three years now. I am really wanting to tone my arms even more and I have done your arm/abs workouts you have but I am wondering how you got such great arms? Specific moves & how many times a week would you say a person would need to focus on arms/shoulders to really get a nice look? Thank you, again!

  3. Kate

    Definitely diastasis and pelvic floor stuff. But actually my upper abs still bulge out all the time especially when I’m breathing heavily during exercise. It looks like I’m pregnant again. I was just Googling it and came across something called “hypopresive” ab work, which sounds intriguing too. Thanks for all you do!

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